Monthly Archive

Should I Take Vitamins? part 1 of 2

November 30, 2010

Dear GreenSmoothieGirl: Should I take multivitamins? If so, which kind?

Answer: No.

Whole foods, 60-80% raw, what I teach you, covers your nutritional needs. One of the tougher things to get from your diet is omega fatty acids, but a little bit of flaxseed, or flax oil, several times a week (or fish oils, a more problematic source), will cover that. A variety of greens, vegetables, fruits, legumes, nuts, and seeds (in that order) will give you the nutrition you need.

Synthetic vitamins give you a false sense of security. People ill-educated about nutrition (which is almost everyone in the modern world) think that multivitamins cover a multitude of sins. (“I’m okay to eat this Quarter Pounder because I took my One A Day!”)

The pills you’re taking are, at best, parsed bits of foods, but usually they aren’t even derived from foods–they’re cheap synthetic (chemical) derivatives or imitations. Apparently your body doesn’t use them like it uses nutrients in the complete, beautiful little packages you find in kale, lentils, and bananas. How do I know this?

Because huge meta-studies (surveys by scientists of many pieces of research) yield pretty consistent, dismal conclusions about whether multivitamins or individual vitamins are really netting us anything. The conclusion: they’re not.

In fact, in some cases, vitamin pills are causing overdoses. This is my blog, not a research paper, so I’m light on sources here. But you can google on this or search research databases. You’ll very easily read about how, for instance, an examination of 40 years of research on Vitamin E shows overdosing can hurt you:

Are there exceptions? Sure. Not many. Two examples: First, folic acid for pregnant women prevents some birth defects and cancers. (That said, I believe the iron pills routinely fed to pregnant women is toxic.)

Second, Vitamin D for those who don’t live near the Equator.

Right now Vitamin D supplementation is new enough that I am waiting for more longitudinal evidence.

Meantime, because most of us in North America and Europe are terribly deficient in exposure to sun, Vita D in the form of pills is likely a good idea. That’s my verdict for now as I watch and wait. (I have documented my own Vita D tests following a summer of sun, and following 400 IU supplementation all winter, an insufficient amount. My levels were pretty good but fell significantly from sunny July to long-dark-winter March (after taking D supplements all winter). This winter, I am dosing higher. Thanks to a foot injury, I was not outside in the sun nearly as much “tanking up” on Vita D, since tennis and running were off limits most of the summer.

Here’s a PubMed meta-analysis of the Vitamin D efficacy debate showing some benefits:

But, here are some nuggets from medical annals’ dismal conclusions through meta studies on multivitamins:

1. “The evidence for routine use of multivitamin and mineral supplements to reduce infections in elderly people is weak and conflicting.”

2. There’s “no evidence to support antioxidant supplements to prevent mortality in healthy people or patients with various diseases.” (The Cochrane Collaboration in 2009 looked at 67 trials involving over 230K subjects taking beta carotene, Vitamin A, C, E, and selenium). In fact, they found higher mortality in some trials, from Vita E (none of the other supplements were linked to higher mortality).

3. Another meta study by Johns Hopkins concluded: “Evidence is insufficient to prove the presence or absence of benefits from use of multivitamin and mineral supplements to prevent cancer and chronic disease.”

About Robyn

Robyn Openshaw is the author or editor of 14 titles, including the bestselling book The Green Smoothies Diet, the children's book, The Adventures of Junk Food Dude, and the course 12 Steps to Whole Foods. She’s passionate about overthrowing the Standard American Diet by teaching people to eat more whole foods easily, inexpensively, and deliciously. She’s the mom of 4 competitive athletes as well as a runner, cyclist, skier, and competitive tennis player. She travels all over the world speaking to sold-out audiences and studying non-toxic cancer treatment for her next project.

I completely agree… but any advice for a pregnant lady who can’t even look at or smell a raw vegetable without throwing up? I know my body needs the nutrients, but the only things I seem to be able to keep down are potatoes, rice, bread, and some fruits. Should I take something or has my body stored enough nutrients to get baby and me through the first trimester?

I think the research done on vitamins leaves many unanswered questions. You should watch the documentary “Food Matters” on Netflix (on demand too) featuring David Wolfe and many other wholistically-minded folk in the nutrition field. They very much encourage vitamin supplements – look at what niacin alone can do for your cholesterol, your neurology, etc. Vitamin C kills cancer, and they call out many many flaws in mainstream vitamin research and suggest that the “cancer research” fraternity is finding ways to soil the data as it is threatening to their revenue model. Yes, most vitamins are junk, but don’t throw the baby out with the bathwater.

I drink green smoothies nearly daily, use vitamineral green, pollen, salba, cacao, and MANY other whole foods, but I ALSO take vitamin supplements and trace minerals. The effect they have on my well being is palpable, and the way they enhance my athleticism is unquestionable in my experience.

Thorne produces a very good multi vitamin that is 3rd party researched and verified – one of the highest absorbency vitamins out there (either that or Standard Process). Here in Seattle, we can only get it at a professional dispensary on the advice of a ND or nutritionist.

Vitamin K2 – dubbed activator X is another AMAZING vitamin that you will not hear about at all in the mainstream. Green Pasture sells a cod liver oil/butter oil blend that will produce vitamin K2. The properties of this vitamin are decalcification (in the brain, etc), and proper mineral absorption. Very good for bone/teeth repair and strengthening.

Full spectrum magnesium is another one that will do wonders for most people.

This post has me scratching my head, Robin. There is more homework to present the contextual substrate your audience needs to form balanced perspectives.

You are ringing my bell now. Your emphatic “No” to multivitmins is quite harsh and certainly not good advice. Also, you assume all vitamins are “synthetic”. My multivitamin by NutraPerfect is one designed by me that is a food grade natural vitamin with no synthetics. I agree that everyone should be getting nutrition from selected foods. Many folks simply won’t eat properly. Shall we let them be in poor health or let them die? Also, it is difficult to determine that the foods we eat (even organic) contain the essential vitamins, minerals and fatty acids the body requires. People may agree with the theory of getting more fiberous foods in the diet but in reality they don’t. Therefore a good food grade vitamin is in order. Incidentally, your comment of fish oil being “problematic” is dead wrong. As you complete your diligence in researching the benefits of plant oils vs marine oils, you will find the marine oils to make a better conversion in the body for the omega 3 fatty acids. Granted, a person should never try to live on vitamins alone but including a good food grade vitamin daily along with selected essential fiberous foods is a better suggestion. By all means, the pregnant lady that commented here should be supplementing daily for the health of her baby. Don’t write things just to get attention.

Yes I agree too. Before doing green smoothies I was taking Juice plus, which is 17 different fruits and vegetables in a capsule form. When I drink my green smoothies I don’t take it. However My iron is low even with all that spinach so any ideas for low iron? And I am also taking a b-complex for stress and calming, along with a liquid calcium/mag vit. D supplement. (I get numb feet and hands due to a thyroid surgery) If you could offer any advice to me I would greatly appreciate it!

Kristen, iron in pill form is usually toxic. Your body just doesn’t use metals or rocks. Sounds like your problem may be absorption, so addressing deficiencies but also, over time, absorption, is key. Don’t eat sugar, to start off. Get some Liquid Light (brand new in the GSG store and I’ll be writing very soon about why I LOVE this product that has every known mineral–not least of which is how it always lets me sleep quickly and easily, a lifelong challenge for me). Anyway, the writeup is in the store but I’ll be doing my own story on it soon. Eat prunes, whole grains, and a variety and abundance of greens.

I usually agree with most things you teach and say. I find your site and book informational and usually well researched and well said. I am a registered nurse for 29 years now and have researched nutrition at length. I have used myself as a guinea pig many times testing diets and lifestlyes regarding nutrition

I dont know if I agree with this blog. I take vitamins. I feel that they make me feel better and boost my immunity. I dont like taking them because they are expensive and not pleasant to swallow (11 vitamins a day).

Vitamin C absolutely helps me if I feel like I am getting a cold. I take it every day because I was feeling ill about 1 x a month every single month and could not stand it anymore.

Vitamin B complex helps my energy..I feel the difference when I take it.

I also take Calcium and magnesium which helps with cramps in my feet.

I see a difference when I do not take it. I take flax seed oil, cod liver oil, and an Omega 3 tablet and a multiple vitamin and cQ 10. I agree iron supplementation should only be used if a person is anemic.

I do drink lots of green smoothie every day, green juice and my diet is 75% raw (new). I have greatly reduced daily to only kefir, yogurt and an occasional slice of organic cheese. I do not eat meat, eat very little chicken and fish and only organic. My diet is mostly vegetables, fruit and nuts and seeds. I exercise almost every day.

You have to be very careful reading studies. If you ever had statistics you know it is very easy to fool whoever you’d like to fool with a study. Credible sources and peer review is essential. I have read a lot about orthomolecular medicine and find this treatment for cancer makes so much more sense than some of the chemotherapy and radiation treatments generally used in the healtcare industry.

Most peoples diets are deficient…do you see what people eat? I am a home care nurse manager and I can tell you 90% of my patients eat nearly 100% processed foods.

I will continue to research supplements and be choosy on what I take but I cannot condone sayng vitamins are dangerous when we (health care) kill people each day with medications, chemotherapy, radiation and band aid care. Did you ever see what kind of food is served in hospitals to the patients? Some of the same people that say supplements are bad for you are those that saying eating a bowl of canned soup and processed pancakes is just fine for you.

I want to say that more people die every single solitary day from prescription medication complications then a percentage of people that have complications let alone death from vitamins.

I will add that green smoothies has improved my health..I am less tired, less emotional, more motivated, less back pain, and have much more energy.

Deb, I take Vita C when I catch a cold, too. And I certainly agree that chemicals in all their forms (including drugs) do far more harm–vitamins are very innocuous in comparison. Yes, people’s diets are deficient and I would like to see that change.

I would like to thank you for the job you are doing with Green smoothy girl it is great ….

I Dont agree with your comment …..

I lost 10 years of my life to chronic illnesses and nearly died .I live in Australia and our soils are extremely minerally deficient (most deficient in the world) .

I agree that most of the supplements on the open market are not efficient or able to work at a cellular level but there is one company that have life changing Nutritionals and safe Toxic free home and personal care products ,they work at a cellular level and heal and repair .

I am walking proof that they do and so are thousands of others that we have been able to assist with their journey to optimum health.

We have been able to change all areas of our lives over our journey and there is no way I would ever not take my nutritional supplements as the food here in Australia cannot and will not be able to supply everything my body needs for on going optimum health .

I orginally got sick due to heavy Toxic load on my body and the Lack of nutrients in our foods couldn’t support my body to get me well or keep me well. All my family(kids) were unwell and had issues now no one in my family is sick or on drug therapy .We are all perfectly well and live a life of optimum health and vitality.

I am very grateful that I live an extradionary life helping people to help themselves .It is not just one thing that creates great health, it is the combination and synergy of reducing toxic load, increasing nutritional support for the body, increasing the raw foods we consume daily,making sure they are the best foods we can get , drinking pure good water ,juicing , building a positive attitude ,be happy find joy and growing yourself so you can help others ,personal development is so important to name a few but these are the most important……Have Gratitude and Thank God for bringing all the goodness we need to live an extradionary healthy life .

“Lead by Example”….”Be the Change you want to see in the world today”

Cheers Gen

(for more information please ask me I am more than happy to help you )

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This is interesting …….

John Hopkins Cancer Hospital…addmits there is a Alternative way to treat Cancer

Johns Hopkins Update – Very Good Article

AFTER YEARS OF TELLING PEOPLE CHEMOTHERAPY

IS THE ONLY WAY TO TRY (‘TRY’, BEING THE KEY WORD) TO ELIMINATE CANCER, JOHNS HOPKINS IS FINALLY STARTING TO TELL YOU THERE IS AN ALTERNATIVE WAY .

Johns Hopkins has recently sent this out in its newsletters. This information is being circulated at Walter Reed Army Medical Center as well.

Dioxin chemicals cause cancer, especially breast cancer. Dioxins are highly poisonous to the cells of our bodies. Don’t freeze your plastic bottles with water in them as this releases dioxins from the plastic. Recently, Dr Edward Fujimoto, Wellness Program Manager at Castle Hospital , was on a TV program to explain this health hazard. He talked about dioxins and how bad they are for us. He said that we should not be heating our food in the microwave using plastic containers. This especially applies to foods that contain fat. He said that the combination of fat, high heat, and plastics releases dioxin into the food and ultimately into the cells of the body. Instead, he recommends using glass, such as Corning Ware, Pyrex or ceramic containers for heating food. You get the same results, only without the dioxin.

So such things as TV dinners, instant ramen and soups, etc., should be removed from the container and heated in something else. Paper isn’t bad but you don’t know what is in the paper. It’s just safer to use tempered glass, Corning Ware, etc. He reminded us that a while ago some of the fast food restaurants moved away from the foam containers to paper The dioxin problem is one of the reasons.

Also, he pointed out that plastic wrap, such as Saran, is just as dangerous when placed over foods to be cooked in the microwave. As the food is nuked, the high heat causes poisonous toxins to actually melt out of the plastic wrap and drip into the food. Cover food with a paper towel instead.

I think you are over-generalizing and basing your advice on a few unsubstantiated assumptions. I am a great proponent of getting nutrients from food, or I would not be getting your emails. However, as with food, there are vitamins of low quality and vitamins of high quality. People also may have digestion challenges, which are not addressed in this response. You are also assuming that everyone who takes a multivitamin (and you do not say which brand) assumes he/she can commit dietary transgressions on the basis that they are taking a multimvitamin. I think the issue is quite a bit more complex than that. There is, of course, no substitute for real food. Many people do not get that, or cannot afford nutrient dense food. I think a multivitamin is better than living on a poor diet.

What about vitamin D for kids? I took my daughter (age 4) off dairy months ago and over the past several months have noticed much hair loss, which is very concerning to me. At first I thought it was not enough calcium but now I”m not sure, maybe some other vitamin/mineral deficiency? Could it be vitamin D and how could I easily administer it to her?

We ran a family study on vitamin D after having problems living in Utah with seasonal depression. The first year we took D3 in pill form nothing. The second year we took it in a olive oil base and ba-bing what a difference and blood work backed it up along with a much better winter season.

A little more information about Vitamin D, it’s important that the D vitamin is specifically Vitamin D3 (which Patti’s great olive oil based recommendation above is) and not another form of Vitamin D. Also, most current research today supports a minimum at least 40-60 ng/ml blood serum levels of vitamin D (some recommend more although essentially all agree that 40 ng/ml is the new minimum).

So, as Robin, has stated before, it is generally recommended that everyone should be tested for Vitamin D levels before supplementing. That said, most research today indicates pretty much everyone can safely take 2000-2200 IU daily of Vitamin D3, especially important during the winter months, and even more so if if you live north of the Mason-Dixon line.

Some may want to check out the Grass Roots Health Organization Website (http://www.grassrootshealth.net/), they are currently conducting vitamin D research. You can join as a concerned individual and for $60 they will send out a test kit to check your Vitamin D levels in the convenience of you own home (pretty much all states but NY). Basically, you prick yourself, put a couple of blood spots on a card, and mail back into their lab, then they report the results to you. It’s a bit cheaper than an office visit to a doctor plus testing fees.

Another recommendation on Vitamin D3 is Biotics Brand Bio-D-Mulsion Forte, a sesame seed oil based product with 2000IU per drop, which you just put under your tongue once per day, supposed to be sold through natural health care providers/chiropractors but easily available through Amazon or other on-line sources (They also sell same product without the word Forte in the title/label which is only 400IU per drop so be careful when ordering online)

The internet is a wonderful resource for all types of information but it is IMPERATIVE that you thoroughly research the data you find because anybody can and will post anything; sometimes just for fun but sometimes to rob you blind. . .

I have to put my two cents in on the Vit D thing. Don’t assume that because you live in a sunny place, that you are getting Vit D. I live in Az where we get at least 300 days of sun. My personal Dr went to a seminar a few years ago on Vit D and began testing ALL of his patients for it. He has told me every single patient he tests, is low. IN ARIZONA! I am supposed to be taking D3, but did not want to just buy the Wal Mart brand. So, thanks for the suggestions.

I would also like to note that a large percentage of illness comes from emotional roots. I work with people and their emotions and am of the FIRM belief now, that many things don’t need diet, medicine, or vitamins. They need resolved emotions, including forgiveness.

Did you know that Fuhrman now recommends agains taking folic acid in supplements, even when pregnant? I guess he believes a study that says it is linked to ovarian (?) cancer. I though that was interesting.

He of course says that if you are following his diet that is high in greens, etc., then you are certainly getting enough folic acid.

The contents of this website are based upon the opinions of Robyn Openshaw. Nothing herein is intended to diagnose, treat, cure or prevent any disease. This website is a sharing of knowledge and information from the research and experience of Robyn and should not be construed as medical advice. Robyn encourages you to make your own health and nutrition decisions based upon your research and in partnership with your own qualified professionals.

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